1310 Calorie
Gluten-Free diet and meal plan
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Example 1310 calorie
gluten-free diet plan
Example 1310 Calorie Gluten-Free Meal Plan
133.5g Carbs
47.6g Fat
95.8g Protein
Breakfast
405.7 Calories |
59.7g Carbs |
10.5g Fat |
20.3g Protein
1
serving
Orange Creamcicle Chia Pudding
268.5 Calories |
40.8g Carbs |
10.1g Fat |
6.3g Protein
1
cup (8 fl oz)
(245 g)
Nonfat yogurt
137.2 Calories |
18.8g Carbs |
0.4g Fat |
14.0g Protein
|
Orange Creamcicle Chia Pudding
scaled to 1 serving
1/2 cup
Almond milk
1/4 cup
Orange juice
1/4 small
Oranges
1/2 orange
Orange zest
1 tbsp
Honey
1/2 tbsp
Coconut meat
2 tbsp
Organic Chia Seeds
Nonfat yogurt
245
g
Nonfat yogurt
|
Orange Creamcicle Chia Pudding
Mix together milk, orange juice, orange zest and honey. Add chia seeds and mix well. Pour into bowls or glasses and let sit 5-8 minutes. Stir again and refrigerate for 2 hours or overnight. Top with coconut flakes and oranges. Enjoy!
|
Lunch
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
1
serving
Cucumber Avocado Salad with Tuna
447.4 Calories |
25.9g Carbs |
25.2g Fat |
37.2g Protein
|
Cucumber Avocado Salad with Tuna
scaled to 1 serving
1 fruit
Avocados
2 tsp
Lime juice
1 cucumber
Cucumber
1/2 cup
Fresh cilantro
1/4 cup chopped
Onions
1 can
Tuna
1 dash
Salt
1 dash
Pepper
2 tsp
Light mayonnaise
|
Cucumber Avocado Salad with Tuna
Dice the avocado into 1/2 inch pieces, put in a bowl large enough to hold the whole salad, and toss with one tablespoon of the lime juice.
Peel strips from the cucumber if desired, then cut into fourths lengthwise and slice into bite-sized pieces. Chop the cilantro and thinly slice the green onion. Whisk together the mayo and the rest of the lime juice to make the dressing.
Add the chopped cucumbers, chopped cilantro, and sliced green onions to the avocado and gently combine. Add the dressing and stir just enough to combine. Drain the water from the tuna and use a fork to partly break apart the tuna into chunks. Stir tuna into the salad and GENTLY combine (don't over-stir; you want tuna to remain chunky.) Season to taste with salt and pepper and serve.
|
Dinner
466.2 Calories |
48.0g Carbs |
12.0g Fat |
38.3g Protein
1
breast
Spicy Chicken with Rice and beans
466.2 Calories |
48.0g Carbs |
12.0g Fat |
38.3g Protein
|
Spicy Chicken with Rice and beans
scaled to 1 breast
5 oz
Chicken breast
1/2 tbsp
Vegetable oil
3/8 tsp
Garlic powder
1/8 tsp
Pepper
1/4 cup
White rice
1/3 cup 8 fl oz
Water
1/16 cup, chopped
Scallions
3/8 cup
Southern ranch beans
1/2 serving
Diced Original Tomatoes and Green Chilies
|
Spicy Chicken with Rice and beans
Sprinkle chicken breasts with pepper seasoning. Heat oil in large skillet over medium-high heat.
Cook chicken 4 minutes per side or until lightly browned. Remove from skillet. Add rice to skillet; cook 2 minutes or until rice begins to brown. Add undrained Rotel tomatoes, beans and water.
Place chicken on top of rice. Cover and simmer over medium heat 20 minutes or until liquid is absorbed and rice is tender. Sprinkle with green onions.
|